The combination of lentils, brown rice, and fresh vegetables contributes to the high fiber content of this dish--it's about half of the recommended 20 to 35 grams of fiber per day.
2 1/2 cups water
1/2 cup dried lentils
1/2 cup uncooked brown rice
2 tablespoons olive oil
2 cups chopped yellow onion
3/4 cup chopped red bell pepper
3/4 cup chopped green bell pepper
1 (8-ounce) package mushrooms, quartered
4 garlic cloves, minced
1/2 cup chopped fresh parsley
1 1/2 tablespoons low-sodium soy sauce
1 1/2 tablespoons fresh lime juice
1 tablespoon Worcestershire sauce
3/4 teaspoon salt
1/4 teaspoon black pepper
How to Make It
Bring water to a boil in a saucepan. Add lentils and rice; return to a boil. Cover, reduce heat, and simmer 25 minutes or until rice is tender and liquid is almost absorbed. Remove from heat; let stand 5 minutes or until liquid is absorbed.
Coat a large nonstick skillet with cooking spray; add oil, and place over medium-high heat. Add onion and bell peppers; sauté 2 minutes or until lightly browned. Add mushrooms and garlic; sauté 4 minutes or until tender.
Add vegetables and remaining ingredients to lentils and rice. Let stand 15 minutes for flavors to blend.